Getting too little or too much sleep may worsen asthma in adults, a new study finds. Researchers asked nearly 1 400 adults, 20 and older, with self-reported asthma about their sleep habits.
About one-quarter said they slept five hours or less a night (short sleepers), 66% slept six to eight hours a night (normal sleepers), and 8% slept nine or more hours a night (long sleepers).
Short sleepers were more likely to be younger and non-white, while long sleepers were more likely to be older, female and smokers, according to the study published recently in the Annals of Allergy, Asthma, and Immunology.
Inadequate Sleeping Patterns
"Disturbed sleep in an asthma patient can be a red flag indicating their asthma isn't well-controlled," said Dr Gailen Marshall, an allergist and journal editor-in-chief.
The study warns that
"consequences can be expected when sleep patterns are chronically inadequate", Marshall said in a journal news release.
Compared to normal sleepers, short sleepers had: a higher risk of an asthma attack, dry cough and an overnight hospitalisation during the past year; significantly worse health-related quality of life, including poor physical and mental health and inactivity due to poor health; and more frequent general healthcare use during the past year.
Compared to normal sleepers, long sleepers were more likely to have some activity limitation due to wheezing, but no other significant differences.
"Previous research revealed that poor sleep quality has a negative effect on asthma symptoms in adolescents," study author Faith Luyster said.
Good Asthma Management
"Our study shows that adults with asthma are equally affected by too little [or sometimes too much] sleep. Compared to normal sleepers, short and long sleepers had a higher proportion of people who reported having an asthma attack in the past year (45% vs. 59% and 51% respectively) and had more days with impaired health-related quality of life. Impaired quality of life was characterised by more days of poor physical and mental health," Luyster said.
Marshall said the study adds solid evidence to the practice of asthma patients discussing sleep issues with their allergist. Those discussions can help determine if they need to change their asthma plan to achieve adequate sleep as a component of overall good asthma management.
Controlling Asthma
Asthma symptoms can often be controlled by working with a doctor, allergist, or pulmonologist (lung specialist) to create a personalized Asthma Action Plan16. Controlling asthma typically involves taking asthma medications and planning to avoid triggers that make asthma worse. Asthma medications come in two forms: quick-relief medicines that control asthma attacks and long-term control medicines that reduce the frequency and severity of future asthma attacks.
The American Lung Association recommends that people with asthma visit their doctor at least once a year to discuss their Asthma Action Plan. Yet even with the best plan, asthma can sometimes get out of control. If a person with asthma begins to experience new asthma symptoms or starts having trouble with routine activities — like cooking, cleaning, or bathing — it’s important to call a healthcare provider right away.
Avoiding Night-time Asthma and Improving Sleep
Asthma can make it challenging to get quality sleep, so it’s helpful to cultivate habits that support sleep health. Focusing on improving sleep hygiene is a significant first step. By developing a regular sleep schedule and healthy daytime routines, people with asthma can reduce unnecessary daytime fatigue and focus on controlling their asthma symptoms.
Asthma triggers in the bedroom may increase the risk of nocturnal asthma and lost sleep. In addition to working with a doctor to find solutions for reducing or eliminating asthma triggers, below are a few tips specific to designing the ideal bedroom environment and avoiding night-time asthma:
Reducing bedroom allergens: Dust mites and pest residue in the bedroom can trigger night-time asthma. Eliminating or reducing exposure to these triggers can make a huge difference. Wash bedding regularly and vacuum and dust weekly. Using allergen-proof bedding, like pillows and mattress covers, can help as well. For more information, the Centres for Disease Control and Prevention (CDC) offers a helpful guide to reducing asthma triggers at home.
Keep pets outside the bedroom: Pet dander and saliva is a common asthma trigger. In addition to regular vacuuming and dusting, it’s helpful to keep pets out of the bedroom in general. For additional protection, consider changing clothes before sleep to prevent tracking pet’s dander into the bedding.
Be careful with scented products: Strong scents from cleaning products, candles, and personal care products can be a trigger for some people with asthma. Consider making the bedroom an odour- and fragrance-free zone to reduce night-time asthma.
De-stress before bed: Stress is a common asthma trigger. Creating a nightly routine that incorporates relaxing activities, like soft music, a warm bath, or reading a book can help people fall asleep faster and reduce stress-related asthma attacks. Our guide to relaxation exercises to help fall asleep may be a helpful resource.
Close the windows: Many people with asthma know that drastic changes in weather, temperature, and air quality can lead to asthma flare-ups. Reduce temperature changes, pollen, and air pollution in the bedroom by closing bedroom windows. Some people may also benefit from regulating the temperature and humidity in the bedroom environment or getting an air filter.
Keep asthma medication nearby: Treating night-time asthma attacks is an important part of controlling asthma. Keep asthma medications, along with a glass of water, near the bed so they are within reach if needed during the night. Sources:
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